Top 12 calcium-rich nuts good for height

Calcium is indeed a crucial nutrient for supporting optimal growth and height increase. To enhance calcium intake and aid in height growth, there are several types of foods that can be added to the diet, including meat, fish, vegetables, and nuts.

Nuts are known for their nutritional richness and can offer various health benefits. When it comes to obtaining sufficient calcium for promoting height improvement, certain nuts are particularly beneficial. To learn more about the list of calcium-rich nuts that can support height increase, you can refer to the article provided by

Benefits of using nuts in meals

Nuts have gained popularity as a valuable addition to people’s diets. These seeds are rich in nutrients, including complex carbohydrates, fats, proteins, vitamins, minerals, and notably calcium.

In addition to being an excellent source of bone-strengthening nutrients, nuts offer a range of other benefits for the body due to their micronutrient content.

Fiber: Nuts are high in fiber, which slows down digestion and helps maintain proper functioning of the digestive system.

Healthy fats: They provide nourishment to blood cells, support brain function, reduce inflammation levels, and contribute to preventing aging and chronic diseases.

Plant Sterols: Many nuts contain plant sterols that assist in controlling cholesterol levels and reducing the risk of cancer.

Furthermore, nuts contain minerals like iron, potassium, sodium, and others, which aid in the synthesis of calcium in the body. Some nuts also contain magnesium, a crucial component in the production of melatonin, which promotes quality sleep.

List of nuts rich in Calcium to help increase height

Chia Seeds

Chia seeds have gained popularity as a “superfood” due to their exceptional nutritional value. They are known to contain three times more iron than spinach, eight times more omega-3 fatty acids than salmon, and three times more antioxidants than blueberries.

Scientific studies have also revealed that chia seeds have six times more calcium than milk. Just three teaspoons of chia seeds provide 233 mg of calcium, which is equivalent to the amount of calcium found in a cup of milk.

Chia seeds are an excellent choice for meeting daily calcium requirements, particularly for individuals who are lactose intolerant and cannot consume milk. In addition to promoting bone growth and density, chia seeds offer other health benefits such as improving digestion due to their high fiber content, protecting heart health, and aiding in the treatment of diabetes.

There are various ways to incorporate chia seeds into your diet, including adding them to water, smoothies, juices, yogurt, salads, and other foods.

Sesame Seeds

Sesame seeds are a fantastic source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. Just one spoonful of sesame seeds added to your meals can provide approximately 160 mg of calcium.

Incorporating sesame seeds into your regular diet not only helps increase your calcium intake but can also assist in controlling blood sugar, reducing arthritis pain, and lowering cholesterol levels.

For maximum nutrient absorption, you can consume soaked, roasted, or sprouted sesame seeds.

Black Sesame Seeds

Black sesame seeds are widely used in cooking due to their delicious flavor and high nutritional value. They are an excellent source of calcium, with just one tablespoon of black sesame seeds providing 88 mg of calcium to the body.

Black sesame seeds can be added to various dishes, such as salads and stir-fries, to enhance their flavor. Drinking sesame milk is also an effective way to meet the body’s calcium requirements. This is especially beneficial for pregnant women and children as it helps in the development of strong bones.


Soy milk is a popular and enjoyable beverage loved by many, especially children. It is a great addition to any diet as it contains as much calcium as fresh milk. In fact, 100g of cow’s milk contains 120 mg of calcium, while 100g of soy milk contains 165 mg of calcium. Additionally, the calcium in soy milk is easier for the body to absorb than the calcium in cow’s milk.

Apart from soy milk, soybeans can be processed into various nutritious foods such as tofu, cereal flour, and boiled soybeans. There are countless creative and delicious dishes that can be made from soybeans to provide adequate calcium for babies and support their growth.

Soybeans are not only a good source of calcium but also contain other beneficial nutrients such as protein and healthy fats. These nutrients are essential for the comprehensive development of the body and can even help prevent certain diseases such as heart disease and high blood pressure.

White Beans

White beans are a wonderful addition to any diet as they are an excellent source of muscle-building protein, potassium to aid digestion, and calcium to promote bone growth. One cup of white beans contains 161 mg of calcium, which accounts for 16% of the body’s daily calcium needs.

There are many ways to incorporate white beans into your meals, such as in soups, stews, salads, and even as a spread. By regularly consuming white beans, you can actively increase your daily calcium intake and support bone growth.

Sunflower Seeds

Sunflower seeds are a good source of magnesium, which is essential for bone development. Although they contain a small amount of calcium (20 mg in 30g), sunflower seeds are still considered a good food for promoting height growth.

To preserve their nutritional value, it is recommended to eat roasted sunflower seeds. They can be added to salads or made into butter. However, it is important to avoid consuming excessive amounts of sunflower seeds as it can cause unwanted side effects such as indigestion, heartburn, and a dry throat.

Macadamia Nuts

Macadamia nuts are known for their buttery taste and creamy texture, and they also provide a rich source of nutrients and healthy plant compounds, including fats, fiber, and minerals. According to research, just 28g of macadamia nuts contains about 23g of fat, 4g of carbs, and 3g of fiber, providing 58% of the Daily Value (DV) for manganese, 22% DV for thiamin, 11% DV for copper, 9% DV for magnesium, 6% DV for iron, and about 4% DV for calcium.

In addition to these nutritional benefits, macadamia nuts also offer potential advantages for weight loss, improved gut health, and better management of blood sugar levels, making them a popular choice for snacking.


Almonds are not only known for their delicious, nutty taste but also for their high calcium content. With one cup of almonds, the body can receive 385 mg of calcium, which is more than a third of a person’s daily calcium needs.

Additionally, almonds are often referred to as a “nutrition factory” due to their abundance of nutrients, such as protein, vitamin E, and potassium.

Almonds can be easily incorporated into a daily diet by adding them to organic almond milk, snacking on salted roasted almonds, or topping salads, yogurt, or ice cream with them.


Cashew nuts are also a great source of calcium that can aid in promoting rapid growth. They contain various vitamins, minerals, and plant compounds that are beneficial to health. Cashews provide about 114 mg or 14% of the body’s calcium needs, supporting optimal bone development.

Like most nuts, cashews can also improve overall health and offer benefits such as weight loss, aiding in blood sugar control, and improving heart health.


Walnuts are composed of 65% fat and around 15% protein. They are also low in carbohydrates and high in fiber and calcium.

A serving of 29g of walnuts can provide about 11g of carbs, 2g of fiber, 3.5g of fat, and 60mg of calcium, as well as a large amount of other substances that support calcium synthesis in the body.

In addition to aiding in calcium supplementation, these nuts are also rich in omega-3 fats and antioxidants, making them helpful for improving brain health, preventing heart disease, and cancer.

Walnuts are often used as a snack and can be added to a variety of dishes such as salads, pasta, and cereal.

Lotus Seeds

Lotus seeds are a lesser-known seed that surprisingly contains high nutritional value. They are rich in fiber, vitamins, minerals, and antioxidants, with a high caloric value mainly due to their fat content. According to Food Data Central, 100g of fresh lotus seeds can provide 44mg of calcium, while the calcium content in dried lotus seeds is 163mg. Lotus seeds are also a good source of magnesium, which is essential for maintaining good sleep quality, an important factor in promoting outstanding height growth.

Brown Rice Grain

Brown rice is a highly nutritious whole grain that is gluten-free and contains a significant amount of vitamins, minerals, and beneficial compounds. As a calcium-rich grain, brown rice can effectively support the growth of children’s height. Additionally, it can help prevent or improve the symptoms of diabetes and heart disease.

Moreover, replacing white rice with brown rice can also aid in weight control or weight loss, as it is a versatile carbohydrate that can be consumed at any time of the day. Brown rice contains an abundant amount of micronutrients that are not inferior to other foods. Besides using them as a snack or sprinkling them on a main dish, making nut milks is also a good option.

Leave a Comment